Race Week Nutrition

Posted on November 1, 2011 by Kelly

Ok, I know I’ve been looking forward to the marathon for months and just wanting it to get here already. But now that the race is on Sunday (i.e. 6 days away), another week or two of prep time doesn’t sound like a bad idea.

Why? Because I’m freaking out just a little. Last year at this time, I was just super excited and had no idea what to expect for my first marathon. But this year I’m feeling all sorts of pressure to finish in a certain time, maintain a lofty (?) goal pace and have fun while doing it. Couple that pressure with the fear that my IT band will act up or I’ll have digestive issues mid-race and you have a Stage 1 Kelly Meltdown.

It’s funny though, because the only one putting any sort of pressure on me at all is yours truly. Why do I do this to myself? I guess because I always want to be better. I think a little pressure can be a good thing, but I don’t want to miss out on all of the pre-marathon excitement because I’m a stressed out mess.

I think I just need to deal with the fact that I’m not going to be able to control all of these variables going into the race. Whatever happens will happen, and if I do my best then that’s enough.

Ok, taper-crazy rant over. Special thank you to Ali, who listened to my ramblings during our run this morning :)

Here’s how last week’s running went.

  • Monday: rest, easy yoga
  • Tuesday: 6.5 miles easy
  • Wednesday: 8 miles, 5 @ MP
  • Thursday: spin bike and elliptical, lifting, PT
  • Friday: 7.25 miles with Ali and Katie
  • Saturday: 5.3 miles very easy
  • Sunday: 10 miles, 5 @ MP

Total: 37.05 miles

Easy running paired with marathon pace miles, the week went pretty much as planned.

Race Week Nutrition
Being a nutrition nerd, I’m always really curious about what runners eat the days or week before a big race, the changes they make to their regular diets and what works for them.

I have yet to find a system that works perfectly for me, but think I have a solid plan in place for this week. It doesn’t veer too much from my usual diet during training, but since I’m running less I hope to be storing more carbohydrates instead of using them.

Breakfast – sprouted grain cinnamon raisin toast with cream cheese/berries, peanut butter/banana

Lunch – Greek yogurt, grapes, figs, walnuts, a handful of Trader Joe’s O’s, honey and chia seeds

Snack – an orange or a very crumbly homemade granola bar

Dinner - this is what I like to call a hodgepodge of stuff. Quinoa, broccoli, red and green bell peppers, kale, roasted Brussels sprouts and apples, roasted sweet potatoes, beets, grilled chicken and goat cheese (added after this photo).

This combination is great because it supplies a ton of carbohydrates, protein, vitamins and minerals, fiber and antioxidants. Yum.

Snack – oatmeal coconut chocolate chip cookies and/or oatmeal pumpkin butterscotch cookies

Not going to lie, I’ve been putting away A LOT of cookies lately. They’re made with oats and whole wheat flour, which totally count as high quality carbs.

Speaking of carbs, I don’t really believe in “carbo-loading” in the way that some people see it – eating giant plates of spaghetti the night before a race. Rather, I’m all about gradually increasing carbohydrate intake and reducing fat and protein intake slightly a few days before a race.

This could be as simple as replacing my yogurt with a sandwich for lunch and having more potatoes and less veggies with my dinner. Some people tend to go more hardcore and focus solely on complex carbohydrates (think potatoes, bread, rice and pasta) the week before a race. I haven’t tried this as of yet – I like to have a bit more fiber leading up to a race to help, uhmm, keep me regular.

I also think breakfast is just as important as what I eat the night before a long race like a marathon. I plan on topping off my fuel stores with a peanut butter and banana sandwich and some Gatorade while freaking out relaxing pre-race in Staten Island.

What about you? Any race-week tweaks you make to your diet?

This entry was posted in Nutrition, NYC Marathon Training and tagged , , , , . Bookmark the permalink.
  • http://secondcityrandomness.wordpress.com Amy B @ Second City Randomness

    My pre-race breakfast is ALWAYS the same thing. Peanut butter toast. I feel all wacky without it.

    And I agree that a little pressure is a good thing, too- but remember you’re doing it not just to challenge yourself, but to enjoy the experience! Have fun!

  • http://runthelongroad.com Kristy@RunTheLongRoad

    i generally don’t carbo-load either. my diet has a nice amount of carbs to begin with so there’s no reason to go overboard with even more carbs. i do have to have my pre-race meal of pizza though. works like a charm every time!

    i think meltdowns are normal the week of the race! it’s terrible the pressure we put on ourselves to try and control things out of our control. try and relax (easier said then done) and remember you put in the training and now it’s just time to show off all your hard work!

  • http://amandarunsny.com AmandaRunsNY

    First of all, I completely understand the level of freaking out you must have reached by now. I ran all over the Central Park course legs this morning and I was getting butterflies thinking about my race next year! I think that freaking out about races is directly proportional to how well you’ve trained and how much you care about the race. Also, no nerves means you’ve got nothing at stake which means you aren’t going to “win” anything (so what if it’s not that 100K for 1st place!). You are going to do awesome because you’ve trained so hard for this race!

    Second, I’m with you on the race nutrition. I don’t increase my intake of bread and pastas and I hate, hate, hate the huge meal the night before. I eat a big salad and call it a night!

  • http://katiessweatylife.wordpress.com/ Katie

    OK– first and foremost, now that I know we are neighbors, I am enlisting you to come over and fix me meals, ’cause everything you make/eat always looks like the BOMB.
    Secondly, I hope you can calm those nerves, but of course I totally understand. Trust your training. You have done an AMAZING job!

    • Kelly

      Post-marathon dinner party. Done and done.

  • http://runningseal.com Celia

    I don’t really carbo-load specifically for the race. I pretty much feel like I carbo-load every day! hmmmm. All this racing and tapering and not training and continuing to eat the same has not been good for me! I am actually kind of excited to get back on a plan for “training.” It is a little late for this time and I think I say this every time, but next training cycle I want to be better about my nutrition.

    Nerves are normal. It means you care. As long as it doesn’t cause you to totally lose it, I think it can be beneficial. :)

    Wow can’t believe the day is almost here!

    • Kelly

      I can’t imagine racing/tapering as much as you have! I’m excited for a new training plan after the race too :) And, I hope not to lose it…

  • darby

    kelly,

    so excited for your second marathon – wish i was in nyc to support. i have a question: do you use fresh berries or frozen each morning on your toast?

    • Kelly

      DARB!!! I use frozen (thawed) now that berries aren’t really in season. Usually it’s the mixed berries from Whole Foods 365 brand. Also, I MISS YOU.

      • darby

        Miss you tons send me an email with your race number etc so I can track you. XO

  • http://collegegirlontherun.wordpress.com Sarah

    I tend towards gradual carbo loading before my races as opposed to a giant pasta dinner the night before. I really can’t race with anything in my stomach so I usually haven’t eaten breakfast before any of my half marathons (though that’ll probably have to change when I run a marathon, because 26.2 miles is a long way to go with no food!)
    Good luck combating the taper crazies. I’m sure you’re going to rock the marathon.

  • http://megansmileage.wordpress.com/ Megan

    I have totally been eating a similar hodgepodge of stuff for lunch/dinner recently because it is so filling and delicious. But yours totally looks better. I am going to have to use some of your ideas.
    And I agree with not changing the pre-race food to be overly carby. You are totally ready, just trust your preparation!!

  • http://thenchangeit.com kace

    I’m on the pb whole wheat muffin with banana bandwagon for pre run meal. It seems like what everyone eats, but I think thats cause it works! Plus its safe on my belly.

  • http://www.keepinthepace.com ellen

    you are SO ready for this. i’m with you on the second time running it thing… there are different concerns, different goals, etc. different… but not better/worse. i also prepared differently this time – you probably did too. you’re already ready (already, hah).

    as far as eats? it’s funny you mention that. i’ve been photographing my eats all week. mostly bc the next time i run a marathon, i want to be able to go back and see what did/didn’t work. may/may not post it. but i tend to add 1/2 – 1 c carbs/ day to a meal leading up… so by the day before i’m eating about 1 extra card per meal. so a gradual carb load, if you will haha.

    ahhhh! 5 more sleeps til the 5 boroughs!

  • http://www.runnerskitchen.com Megan (The Runner’s Kitchen)

    You changed my life with the frozen berries tip – so much cheaper than berries flown in from Tim Buk Too, plus they’re a little healthier than jam :)

    I always increase fluids and quality carbs (potatoes, oatmeal, cereal) in the week leading up to a marathon. The science behind an official carbo load i.e. limiting carbs for a few days and then increasing carbs to bump up glycogen in the muscles to a certain point seems very scientific and I’d be interested in learning more about it. Pfitzinger has a lab report about on the carbo load: http://pfitzinger.com/labreports/eatdrink.shtml

    Thoughts?

    • Kelly

      I’ve read this before! I agree that a certain level of carbo loading is necessary and can help in longer runs/races and that topping of your stores is a good thing! I also think that nutrition during the race plays an important role to replace lost carb stores. I’m not sold on the whole carb depletion/loading thing. I think there’s mixed research on it, but I’m interested to learn more about it too!

  • http://www.lindsayruns.com Lindsay

    I am 100% feeling you about the anxiety and stress pre-marathon. Last year for my first (like you), everything was so new and fresh and I enjoyed the experience without worrying about time. This year, I am totally freaking out about this self-imposed goal I’ve set for myself. I think it’s important to find a balance between goal-setting and achieving, and staying relaxed with perspective to not over think/over stress and cannibalize your efforts!

    I don’t do the traditional major carboload, but do try to increase my carbs intake this week. More oatmeal or cereal. Instead of a salad for lunch, I’ll make quinoa with a protein. I’ll have bananas for snacks. Little adds will help build the stores without throwing your body off too much.

    Yayyyy for Sunday! Can’t believe it’s just about here!

    • Kelly

      I hope we have time to freak out together on Friday and then be done with it :) I can’t believe it’s almost here too!

  • http://www.naturastrideblog.com Kate @ NaturaStride

    You know what, I agree with you on your take on carbo-loading. Not a huge fan of it in the traditional sense. I’ll increase slightly a couple days prior to racing, but that’s about it. I tend to eat minimal carbs in general, so increasing them too much right before racing is a bad idea for me (personally). I usually just eat some extra picky bars, etc the days leading up to the race. My biggest concern is just keeping my digestive system as normal as possible.
    My husband “carbo-loaded” before the Baltimore Marathon a few weeks ago, and the day before and morning of the race, he said he felt “fat” from the carbs. I would hate to feel that way on race-day.
    We always have “healthy” cookies in my house! Made with oats/bananas/PB/applesauce, etc. that, I believe are perfectly healthy snacks!
    GOOD LUCK THIS WEEKEND! So excited for you :)

    • Kelly

      yeah – carbs need water in order to be stored, so a lot of people feel bloated when they load up. Hooray for healthy cookies! Thanks for the luck :)

  • http://eatscleangreens.blogspot.com michelle marie

    i do the same thing with carbo-loading before a race: try to eat a little more carbs every day for a week before the race. i can’t imagine stuffing my face with ridiculous portions of white pasta, then running 13 or 26 or whatever miles in 9 hours. ugh. my stomach is just a whimp, i guess!

  • Pingback: 4 Days: Things to Know About NYCM | Meals for Miles